Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 1
- Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
- Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
- Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
- Use 3 cups black coffee, 6 litres of water on a daily basis
Exercises:
CHEST: (choose weight according to your strength)
- Incline DB Press 3 Sets 20 Reps.
- Flat Bench Press 3 Sets 20 Reps.
- Cable Crossover High to Low 3 Sets 20 Reps.
- Crunches : 3 sets of 50 reps
- Walk: 20 minutes
Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 2
- Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
- Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
- Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
- Use 3 cups black coffee, 6 liters of water on a daily basis
Exercises:
SHOULDERS: (choose weight according to your strength)
- Side Lateral Raises 3 Sets 20 Reps
- Seated Arnold Press 3 Sets 20 Reps
- Bent-Over Dumbbell flies 3 sets 20 Reps
- Leg Raises (as much as you can do)
- Walk: 20 minutes
Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 3
- Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
- Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
- Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
- Use 3 cups black coffee, 6 liter of water on daily basis
Exercises:
Triceps: (choose weight according to your strength)
- Superset : Triceps push down + Straight arm pull down : 3 Sets 20 Reps
- Crunches : 3 sets of 50 reps
- Walk : 20 minutes
Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 4
- Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
- Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
- Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
- Use 3 cups black coffee, 6 liter of water on daily basis
Exercises:
BACK: (choose weight according to your strength)
- Back pulley 3 Sets 20 Reps.
- Front pulley 3 Sets 20 Reps.
- Seated rowing 3 Sets 20 Reps.
- Hanging leg raises : It depends on how much you can do according to your body weight
- Walk : 30 minutes
Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 5
- Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
- Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
- Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
- Use 3 cups black coffee, 6 liter of water on daily basis
Exercises:
BICEPS: (choose weight according to your strength)
- Wide grip bicep curls 3 Sets 20 Reps.
- Close grip biceps curls 3 Sets 20 Reps.
- Preacher curls 3 Sets 20 Reps.
- Hammer curl Dumbbell 3 Sets 20 Reps
- Inclined Dumbbell Curl 3 Sets 20 Reps
- Crunches : 3 sets of 50 reps
- Walk: 20 minutes
Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 6
- Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
- Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
- Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
- Use 3 cups black coffee, 6 liter of water on daily basis
Exercises:
Legs Day: (choose weight according to your strength)
- Squats 3 Sets 20 Reps.
- Leg Extensions Press 3 Sets 20 Reps.
- Walking lunges 3 Sets 20 Reps.
- Laying leg curls 3 sets 20 reps
- Calf raises 3 sets 20 reps
- Crunches : 3 sets of 50 reps
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 7
- Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
- Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
- Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
- Use 3 cups black coffee, 6 liter of water on daily basis
Exercises:
You will take rest today. (No exercise)
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 8
- Breakfast: 2 Bran Bread Slices, 4 boiled eggs without yolk, 10grams almond, 1 cup black coffee or black tea
- Lunch: 100g Boiled Rice, 200 grams chicken/beef/mutton/fish
- Dinner: 200g chicken/beef/mutton/fish, 2-3 small cucumbers
Exercises:
CHEST: (choose weight according to your strength)
- Incline DB Press 3 Sets 20 Reps.
- Flat Bench Press 3 Sets 20 Reps.
- Cable Crossover High to Low 3 Sets 20 Reps.
- Cable fly 3 sets 20 reps
- Butterfly press 3 sets 20 reps
- Crunches : 3 sets of 50 reps
- Walking : 20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 9
- Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
- Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
- Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad
Exercises:
SHOULDERS: (choose weight according to your strength)
- Side Lateral Raises 3 Sets 20 Reps
- Seated Arnold Press 3 Sets 20 Reps
- Bent Over Dumbbell flies 3 sets 20 Reps
- Front dumbbell raises 3 sets 20 reps
- Reverse pec deck fly 3 sets 20 reps
- Shrugs (x3 time’s weight. For example if you’re doing 5kg side lateral raises (on each side) then you should do 15kg shrugs)
- Leg raises (as much as you can do)
- Jogging: 10 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 10
- Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
- Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
- Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad
Exercises:
BACK: (choose weight according to your strength)
- Back pulley 3 Sets 20 Reps.
- Front pulley 3 Sets 20 Reps.
- Seated rowing 3 Sets 20 Reps.
- Hanging leg raises : It depends on how much you can do according to your body weight
- Jogging : 10 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 11
- Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea
- Lunch: Smoothie made from your choice of fruits + 1 bowl of salad
- Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)
Exercises:
Jogging: 15-20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 12
- Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea
- Lunch: Smoothie made from your choice of fruits + 1 bowl of salad
- Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)
Exercises:
Jogging: 15-20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 13
- Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea
- Lunch: Smoothie made from your choice of fruits + 1 bowl of salad
- Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)
Exercises:
Jogging: 15-20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 14
- Breakfast: 2 slices of bran bread, a whole egg and some egg whites
- Lunch: 2 Sweet potatoes (medium/small) with 150 grams of chicken/mutton/fish/beef meat
- Dinner: Plain low fat yogurt with 2 carrots, 2 cucumbers and 1 apple
Exercises:
Legs Day: (choose weight according to your strength)
- Squats 3 Sets 20 Reps.
- Leg Extensions Press 3 Sets 20 Reps.
- Walking lunges 3 Sets 20 Reps.
- Laying leg curls 3 sets 20 reps
- Calf raises 3 sets 20 reps
- Crunches : 3 sets of 50 reps
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 15
- Breakfast: 2 slices of bran bread, a whole egg and some egg whites
- Lunch: CHEAT MEAL (YES, I KNEW YOU WERE WAITING FOR THIS 😉
- Dinner: A Couple of Low Fat Cheese Sticks and any fruit of your choice
- Exercises: REST
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 16
- Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee
- Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake
- Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables
Exercises:
BICEPS: (choose weight according to your strength)
- Wide grip bicep curls 3 Sets 20 Reps.
- Close grip biceps curls 3 Sets 20 Reps.
- Preacher curls 3 Sets 20 Reps.
- Hammer curl Dumbbell 3 Sets 20 Reps
- Inclined Dumbbell Curl 3 Sets 20 Reps
- Crunches : 3 sets of 50 reps
- Walk: 20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 17
- Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee
- Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake
- Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables
Exercises:
SHOULDERS: (choose weight according to your strength)
- Side Lateral Raises 3 Sets 20 Reps
- Seated Arnold Press 3 Sets 20 Reps
- Bent Over Dumbbell flies 3 sets 20 Reps
- Leg Raises (as much as you can do)
- Walk : 20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 18
- Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
- Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
- Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad
Exercises: CHEST: (choose weight according to your strength)
- Incline DB Press 3 Sets 20 Reps.
- Flat Bench Press 3 Sets 20 Reps.
- Cable Crossover High to Low 3 Sets 20 Reps.
- Crunches : 3 sets of 50 reps
- Walk : 20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 19
- Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
- Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
- Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad
Exercises:
- Jogging : 40 minutes – 1 hour
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 20
- Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee
- Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice
- Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing
Exercises:
Shoulders
- Barbell Overhead Shoulder Press 3 Sets 20 Reps
- Seated Dumbbell Shoulder Press 3 Sets 20 Reps
- Front Raise 3 sets 20 Reps
- Reverse Pec Deck Fly 3 Sets 20 Reps
- Bent-Over Dumbbell Lateral Raise 3 sets 20 reps
- Jog : 20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 21
- Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee
- Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice
- Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing
Exercises:
BICEPS: (choose weight according to your strength)
- Wide grip bicep curls 3 Sets 20 Reps.
- Close grip biceps curls 3 Sets 20 Reps.
- Preacher curls 3 Sets 20 Reps.
- Hammer curl Dumbbell 3 Sets 20 Reps
- Inclined Dumbbell Curl 3 Sets 20 Reps
- Crunches : 3 sets of 50 reps
- Walk: 20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 22
- Breakfast: A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk
- Lunch: 2 fruits of your choice + 1 glass milk shake
- Dinner: 2 boiled potatoes + 200 grams of chicken breast
Exercises:
Legs Day: (choose weight according to your strength)
- Squats 3 Sets 20 Reps.
- Leg Extensions Press 3 Sets 20 Reps.
- Walking lunges 3 Sets 20 Reps.
- Laying leg curls 3 sets 20 reps
- Calf raises 3 sets 20 reps
- Crunches : 3 sets of 50 reps
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 23
- Breakfast: Cheat day (Eat anything you want)
- Lunch: Cheat day (Eat anything you want)
- Dinner: Cheat day (Eat anything you want)
- Exercises: 2 hours walk or light jogging
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 24
- Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea
- Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish
- Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread
Exercises:
CHEST + Shoulders: (choose weight according to your strength)
- Incline DB Press 3 Sets 20 Reps.
- Flat Bench Press 3 Sets 20 Reps.
- Cable Crossover High to Low 3 Sets 20 Reps.
- Barbell Overhead Shoulder Press 3 Sets 20 Reps
- Seated Dumbbell Shoulder Press 3 Sets 20 Reps
- Front Raise 3 sets 20 Reps
- Crunches : 3 sets of 50 reps
- Walk : 20 minutes
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 25
- Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea
- Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish
- Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread
Exercises:
Biceps and triceps
- Wide grip bicep curls 3 Sets 20 Reps.
- Close grip biceps curls 3 Sets 20 Reps.
- Preacher curls 3 Sets 20 Reps.
- Hammer curl Dumbbell 3 Sets 20 Reps
- Inclined Dumbbell Curl 3 Sets 20 Reps
- Rope Triceps Pushdown 3 Sets 20 Reps
- Triceps dips 3 Sets 20 Reps
- Overhead triceps extension 3 Sets 20 Reps
- Crunches : 3 sets of 50 reps
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 26
- Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
- Lunch: 1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
- Dinner: 1 chapatti plus, ½ cup vegetable curry
Exercises:
Legs Day: (choose weight according to your strength)
- Squats 3 Sets 20 Reps.
- Leg Extensions Press 3 Sets 20 Reps.
- Walking lunges 3 Sets 20 Reps.
- Laying leg curls 3 sets 20 reps
- Calf raises 3 sets 20 reps
- Crunches : 3 sets of 50 reps
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 27
- Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
- Lunch: 1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
- Dinner: 1 chapatti plus, ½ cup vegetable curry
Exercises:
Back and triceps workout plan
- Cable Lat Pull Down 4 sets of 15 reps
- Barbell Bent-Over Rows 4 sets of 15 reps
- Lateral Lunge with Triceps Extension 4 sets of 15 reps
- Cable Triceps Push Down 4 sets of 15 reps
- Triceps Push-Ups 4 sets of 15 reps
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 28
- Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
- Lunch: 1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
- Dinner: 1 chapatti plus, ½ cup any curry
- Exercises: 1 hour walk or light jogging
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 29
- Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
- Lunch: 1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
- Dinner: 1 chapatti plus, ½ cup any curry
Exercises:
Biceps and triceps
- Wide grip bicep curls 3 Sets 20 Reps.
- Close grip biceps curls 3 Sets 20 Reps.
- Preacher curls 3 Sets 20 Reps.
- Hammer curl Dumbbell 3 Sets 20 Reps
- Inclined Dumbbell Curl 3 Sets 20 Reps
- Rope Triceps Pushdown 3 Sets 20 Reps
- Triceps dips 3 Sets 20 Reps
- Overhead triceps extension 3 Sets 20 Reps
- Crunches : 3 sets of 50 reps
Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 30
- Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
- Lunch: 1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
- Dinner: 1 chapatti plus, ½ cup any curry
Exercises:
Legs Day: (choose weight according to your strength)
- Squats 3 Sets 20 Reps.
- Leg Extensions Press 3 Sets 20 Reps.
- Walking lunges 3 Sets 20 Reps.
- Laying leg curls 3 sets 20 reps
- Calf raises 3 sets 20 reps
- Crunches : 3 sets of 50 reps
